Transformational Leadership Coach Andrea Johnson shares her deeply personal story about a  life that begins with bulimia, struggles with obesity, complicated family dynamics, and pauses at a decision to undergo gastric bypass surgery. Andrea and I dive deep into what it was like to make that decision and the emotional resilience it takes to sustain weight loss after the surgery.   

Andrea also offers us a new perspective on life through her philosophy of intentional optimism. We talk about the importance of knowing our core values and leveraging them to lead a fulfilling life. As she guides us through the tenets of intentional optimism, we discover how to create an environment of hope, positivity, and courage.

My conversation with Andrea isn't just about overcoming personal battles; it's about growing, evolving, and ultimately transforming your life.

LEARN ABOUT YOUR CORE VALUES
Andrea is sharing a free gift on getting to the heart of your core values, click HERE

Find Andrea on IG, click HERE
Find Andrea on FB, click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Were you ever curious about your own drinking habits? Or how that glass of wine becomes almost routine, less of a mindful enjoyment and more of an unconscious habit?

Let's explore this as I enter into a fascinating conversation with meditation teacher and wellbeing coach Maria Mayes, who provides an insightful perspective on mindful drinking.

Maria shares her personal journey of transformation towards mindful drinking, and how she helps others break free from unconscious habit loops and self-medication through alcohol.

Maria imparts wisdom on how to cultivate healthier habits through mindful practices and the critical role of self-compassion when it comes to practicing mindful drinking.

Let's question, learn, and grow towards healthier habits together.

Connect With Maria
Find out about Maria's mindful drinking programs and coaching HERE
Connect with Maria on IG HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Imagine sitting down to a meal that satisfies not just yourself physically, but also emotionally.  Food can be a powerful tool for supporting our emotional health! And there is no time like the holidays to test this out.

In this episode, I discuss how our dietary choices play an overwhelming role in our health but how asking yourself one very important question can also influence our meal planning in other nourishing ways. 

I talk about carrying that question into our holiday meals, which are filled with nostalgia and tradition so that you can enjoy your next few months with awareness and without regret come January.

I also offer some practical advice on how to make mindful decisions regarding ingredients, like reducing sugar in recipes, and share some healthier holiday recipes that are not only nutritious but also delicious! 

Ask Heather Questions! 

Do you have a question about a traditional recipe, ingredients, and how to make things a little bit healthier? Reach out at [email protected]

Download the Healthy Holiday Recipes

If you are looking for a few healthier versions of classic recipes, do not hesitate to download my Healthy Holiday Recipe Guide, you will not be disappointed. Click HERE for the recipes. 

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

"We might not be in control of everything in our lives, but we can be in charge of our bodies"

If you are a woman in midlife you know that your body can feel very out of your control. Unintended weight gain, while just looking at food, can feel like we've gained ten pounds without even trying. It can be a very confusing time. 

I spoke with the inspiring Heather Fusilier, a certified Health and Wellness coach, as well as a Mindful Eating coach, who shares her personal story about turning her early struggles with weight, stress, and body image into a transformative journey to wellness. 

In This Episode Heather and I Talk About

• What it means to infuse intentional work into how we think about our body image;
• How mindful eating can be a weapon in your arsenal towards your journey of making peace with food, and your body;
• What it means to have a life we live versus a life we aspire for.

 Let's celebrate the power of shared experiences and profound transformation with each other. Listen to Heather's journey, soak in her wisdom, and get ready to be inspired on your path to wellness.

Connect with Heather
Learn more about Heather HERE
Follow Heather on IG HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Do you ever feel like midlife equates to a war with your body and food?

Join me as I dive into this sensitive conversation with the remarkable Jen Hardy. She's not just a podcaster, speaker, and mom of seven, but also a brave survivor of eating disorders, and body image issues. Jen reveals her journey towards self-love, acceptance, and how she managed to turn the tables on societal and familial pressures about weight.

In our candid chat, Jen brings to light her perspective on reshaping our relationship with our bodies and food. She shares her unique approach to help her daughters develop a positive body image, and how she discovered that she was not alone in her struggles. We also uncover how her life experiences, including pregnancy and raising children, have helped her regain control over her weight and her life.

In the midst of midlife, we also discuss the importance of focusing on the positives, and how shifting our perspective to self-love and acceptance can change our relationship with our bodies and food. Jen highlight the vital role of having someone in our lives who can guide us to love ourselves as we are. Because at the end of the day, self-love and acceptance are the keys to a peaceful life.

Listen in, and get ready to embark on your journey towards self-love and acceptance with us.

Find Jen on her website HERE
Check out Jen on IG HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

How often do we mask our struggles and fears behind a brave face, afraid to show vulnerability? Especially as a man?

Meet Dai Manuel, lifestyle mentor and executive performance coach, who knows this all too well. His journey, fraught with battles against food and alcohol addiction, inspires us all to face our personal demons and transform from within. Dai's candor about his early years and the honesty required to shift his mindset gives us a glimpse into his journey of transformation.

Self-discovery is often a long and winding road. For Dai, it started in his teenage years, when he realized he needed to make critical changes. From shedding weight to quitting drinking to confronting fears associated with personal growth, Dai's life is a testament to resilience.

Dai's compelling story is a beacon of transformation powered by vulnerability. From managing anxiety and depression to preventing self-sabotage, he provides vital insights on mental health.

Listen closely as he shares his unique approach to the 'Five Fs' that create a balanced life and his tips on managing commitments and sharing resources. Dai's journey is a must-listen for men, or anyone seeking to lead a healthier and more balanced life, a firm reminder that it's never too late to rewrite your story. Tune in and be inspired.

WHERE TO FIND DAI
Instagram
Linkedin
Website, click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Have you ever wondered how to live a healthy, pain-free lifestyle, especially as you navigate through midlife and menopause? 

This week, I sat down with Cari Vann, an exercise physiologist and movement mentor, to share her wisdom. With over 26 years of experience and a personal journey filled with lessons learned from pain and exercise, Cari spoke openly about her complete WellBody method, specially formulated for women over 40.

Cari and I also talk about:

• How to understand your body and tailor exercises to individual needs to ensure injury prevention, overall health goals, and the importance of living a pain-free lifestyle;
• The significance of rest and recovery as part of your exercise routine;
• Other effective tools to handle pain such as fascia release, slowing down breathing, and releasing tension to maximize your recovery process. 

How To Find Cari
Cari can be found on her website HERE

Get Social with Cari
Find Cari on Instagram HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Ever felt like alcohol might have a hold on you but you can't imagine living life without it? 

If you have ever wondered what it would be like to take a break from drinking, the answer is usually not as simple as "just stop drinking.  I  had the pleasure of hosting Lily Weiss, an Alcohol Freedom Coach, who shared her personal struggle and triumph over alcohol. Lily opened up about the false beliefs she held about alcohol (that so many of us believe) - how she once thought drinking was a stress reliever and a life enhancer. As she walked us through her journey, she shattered the myth of willpower and shame when it comes to quitting and the concept of 'moderate' drinking. 

Lily and I also shared truths about:

• the science of getting hooked on alcohol and how it is not your fault, 
• how alcohol uniquely interacts with our reward centers and always keeps you wanting more,
• the obvious, and not-so-obvious health issues that happen because of drinking,
• the unique role of the dopamine rush that occurs even before the first drink, 
• and most importantly,  we explored how life doesn't lose its joy without alcohol. In fact, it becomes more vibrant!

Social situations without alcohol can be daunting, but Lily shared some invaluable strategies to navigate these. From managing the fear of judgment to preparing for challenging circumstances, we've got you covered in this important episode.

Wrapping up the episode, Lily gave us a glimpse into her life-changing work as an alcohol freedom coach, offering a compassionate approach to clients worldwide. Forget the shame and judgment; it's all about finding joy and freedom in an alcohol-free life. Tune in for this enlightening conversation.

How To Find Lily
You can learn about Lily's coaching programs HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Psychologist and health coach Ginny Treiweiler was in her 50s and  60 pounds overweight, riddled with health issues, and haunted by the terrifying prospect of spending the rest of her days unhealthy and managing a host of avoidable health issues.

In today's podcast, Ginny unveils her inspiring journey towards the cultivation of self-love and redefining the meaning of indulgence, that allowed her to generously shed excess weight and reclaim her health.

Ginny candidly shares how she disentangled self-care from indulgence and the strategies she employed to break the shackles of unhealthy habits. We also dig deep into how she employs her unique approach to assist her clients in re-establishing their relationship with food and alcohol, transforming them into tools of kindness and compassion towards their bodies.

This episode also throws light on the challenges of maintaining a healthy diet in midlife and how hormonal changes and stress influence our eating habits. We discuss Ginny's 12-month program, Slender for Good, which has been designed to help women over 40 lose weight without succumbing to the pitfalls of yo-yo dieting.

Ginny emphasizes the critical role of a positive mindset in weight loss and how understanding our individual needs, coupled with the right nutrition, can pave the path toward long-term success. Tune in to soak in the wisdom from Ginny's personal journey to health and healing.

Find Ginny HERE on her website and learn more
Find Ginny on Facebook HERE 

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Ever thought that healthy meals have to be boring or take all of your time? 

Today I sat down with Amy Lawrence, the author of The Power of Food Prep and the meal-planning expert at Gourmet Done Skinny. Amy takes us through her journey from weight gain and health issues to leading a healthy meal-planning company, proving that nutritious food can be delicious too. She shares her secrets to efficient cooking and food prep, that not only save you time but put you in charge of your health.

In this episode, Amy and I:

• discuss  strategies to effectively meal plan and prep so you don't feel like it's another task on your to-do list;
• cover how to reduce food waste and your precious time by repurposing and freezing leftovers;
• talk about delicious, healthy, seasonal recipes that you can easily add to your weekly meal plan.

Her Gourmet Done Skinny Membership makes it easy to fit meal planning into your daily life.

Join Amy's Five Day Food Prep for Foodies Bootcamp by clicking HERE
Amy's GDS Meal Planning Membership opens up again in October, click HERE for more info. 

Where to Find Amy
Amy's website is full of delicious, healthy recipes, click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.